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April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

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Food, Fun, Health
April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

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Family, Food, Health, Personal Development
April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

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Health
April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

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Family, Food, Fun, Health
March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

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Food, Health
March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

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Food, Health
March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

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Food, Health
March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

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Food, Health
February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

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Food, Health, Personal Development
February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

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Food, Health

5 Stars for Bibibop

September 25, 2024
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Food, Health

Bibibop, pronounced bee-bee-bop, is an Asian-inspired fast-casual restaurant, specializing in Korean bowls.

It offers healthy, fresh, delicious, whole food options.

When you have a taste for fresh food and aren’t in the mood to cook, or you are traveling, Bibibop is an excellent choice for taste and health.

I first encountered Bibibop in Indianapolis. There is now a location in Munster, Indiana, just a short distance from my home.

Mr. Non-Compliant and I had lunch there this week and it is amazing. Even Mr. NC likes it! 

Best Bibibop news: It is 100% gluten-free. Each location maintains a certification from the Gluten Intolerance Group specifically for restaurants with gluten free options.

A discovery I made while working on this blog post is the App “Find Me Gluten Free.” This free app uses your current location to find restaurants that have GF options. Very helpful.

Here’s the scoop on Bibibop’s food.

Health Benefits: Bibibop is known for offering nutrient-dense options, focusing on balance and fresh ingredients. They offer bases like purple rice, organic tofu, and fresh vegetables, making it ideal for those seeking whole foods, plant-based meals, or gluten-free options.

Tastiness: Flavorful sauces (like sesame ginger and sriracha) make their bowls stand out. The ingredients are simple but well-prepared, and you can customize your bowl with various healthy toppings, so there’s a lot of flavor variety. And yes, all Bibibop’s sauces are gluten-free. The soy sauce they use is GFCO-certified tamari.

Health Tip: Opt for purple rice or salad bases, add plenty of veggies, and choose lean proteins like grilled chicken or tofu to keep your bowl healthy yet satisfying. Although, you really can’t go wrong with any of the choices.

I’ve even had the gluten-free chocolate chip cookie. It was very tasty–just in case you feel a bit too healthy after you finish your bowl.

Similarly, there is Qdoba and Chipotle.

Qdoba is Mexican-inspired fast-casual with customizable burritos, bowls, and tacos. Qdoba’s menu offers protein-rich options like grilled steak and chicken. They also have fresh salsas and vegetables, whole grains like brown rice, and beans for fiber and nutrients.

Chipotle is Mexican-inspired fast-casual with a focus on sustainable and ethically sourced ingredients. Chipotle emphasizes fresh, minimally processed ingredients, with options like organic tofu (Sofritas), grilled meats, and a wide range of vegetables. Their rice and beans provide a solid source of fiber, and their emphasis on hormone-free meat adds appeal for health-conscious customers.

A word of caution: beware of overindulging in queso and guacamole. These add-ons can greatly increase your calorie count. Food can be so very sneaky.

Qdoba and Chipotle provide gluten-free options but require some caution due to potential cross-contamination.

When I get hungry and am away from home, these types of eateries make me very happy.

To your well-being,
Health Coach Carol

“BIBIBOP grew out of a dream to serve others, serve our community and serve you. Our brand was founded on ‘strengthening our neighbor’ – to me, that means giving guests our very best, just as my friend’s family served me. We can always offer a smile and a hot meal.”—Charley Shin, Bibibop Founder & CEO

Blueprint for Longevity

September 19, 2024
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Health

Longevity.

What longevity IS: healthy aging, quality of life, vitality.

What it’s NOT: living forever, specific age, never aging.

Here’s an interesting nugget. About 20% of longevity is determined by genetics. 

This means that about 80% is due to outside influences such as lifestyle and environmental factors.

Here’s a quick review of some things we can do to help add life to our years. It’s never too soon or too late to make some adjustments.

  • Nutrition. The Mediterranean diet is generally a good way to ensure a balance of nutrients and fiber. It is primarily plant-based, includes whole foods, omits ultra-processed foods and added sugars.
  • Sleep. Quality sleep of 7-9 hours a night is optimal.
  • Moving. Movement is vital, especially consistent resistance training. Countless studies show the benefits of any type of movement that you’re able to manage. If time is an issue, consider exercise snacks. Taking 5-10 minutes several times throughout your day to move is a good thing.
  • Chronic Stress. This leads to chronic disease and affects sleep. Exercise helps relieve stress, as does eating a balanced diet, deep breathing, spending time with friends, family, and in nature.
  • Social Interaction. More social interactions improve mental and physical health, increasing longevity. Social isolation can lead to depression and ill health. Have fun with your friends!
  • Purposeful living. We all need a reason to get out of bed in the morning. Practice Ikigai, pronounced “ee-kee-guy,” a Japanese concept that unites the joy of life with a sense of purpose.

As you can see, each one affects another.

Trying to get them all on track at the same time is like trying to get all the octopus tentacles under a blanket at one time. About the time you think you’ve got them all covered, another tentacle pops out.

It can be frustrating.

Idea: if several of these factors could use some improvement, choose one to focus on for a time. Once you have it down, work on another.

Longevity is about enjoying the life in your years. 

This is why Mr. Non-Compliant occasionally enjoys a donut. He also eats his vegetables and exercises.

One of my blog readers (who is vying for Mr. Non-Compliant’s title) sent me the cartoon. It seemed to fit with this week’s topic.

If you could use some coaching on a step you can take today to help increase your longevity, shoot me an email and we’ll figure out the best plan for you.

Much love,
Health Coach Carol

“It’s paradoxical that the idea of living a long life appeals to everyone, but the idea of getting old doesn’t appeal to anyone.” – Andy Rooney

 

 

Mr. Corn, Mr. Non-Compliant, and Tasty Recipes

September 11, 2024
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Family, Food, Health

It’s that time of year again when my cousin Roger (aka Mr. Corn) and his lovely wife, Barb, make the trek from their home in Florida to visit their favorite cousin in Indiana and enjoy some delicious sweet corn.

Mr. Corn even carries his personal set of corn cob holders. You’d think by looking at the container that they’re air pods. No joke.

My guess is that corn on the cob in Florida leaves something to be desired. Is it even fit to eat?

This past weekend we gathered to enjoy a feast of just-picked LaPorte County corn and tomatoes. 

We also had some grilled New York strip filets on the side—just enough to get our protein.

A total of 13 ears of corn dressed in organic butter and salt were devoured. Mr. Corn and Mr. Non-Compliant were tied at 4 ears each.

Corn is one of the most popular cereal grains and is primarily composed of carbohydrates.

 It also has a fair amount of fiber, mostly insoluble meaning it does not dissolve in water and is left intact and undigested.

Corn is a high-antioxidant food (a good thing), and is a source of protein, vitamin C, certain B vitamins, potassium, and magnesium.

Because it is a complex carbohydrate food that is also high in fiber, it supports steady energy levels, and ranks low or medium on the glycemic index scale.

It is naturally gluten free and can be a good substitute for wheat or other gluten-containing foods.

Sweet corn, the kind we usually eat, is still mostly non-GMO corn, however the percentage of GMO sweet corn grown is on the rise.

Field corn, the kind used to make corn oil, high fructose corn syrup, livestock feed, and many chemical ingredients that are added to packaged, processed foods, is usually genetically modified.

When purchasing corn tortillas or other corn products, look for non-GMO and organic on the label.

Here are a couple ways to enjoy corn that are healthier than eating it slathered with butter and salt.

Of course, Mr. Corn and Mr. Non-Compliant will tell you that these healthier versions are not fit to eat.

Grilled Corn with Lime and Chili: Instead of butter, brush grilled corn with olive oil and sprinkle with a mix of chili powder, cumin, and a squeeze of fresh lime juice. The lime adds brightness, while the chili gives it a kick. Tajin seasoning would be a tasty substitute for the chili powder and cumin.

Corn and Avocado Salad: Remove the kernels from the cob and toss them with diced avocado, cherry tomatoes, red onion, and cilantro. Drizzle with a little olive oil and lime juice for a light, fresh side dish.

Need some assistance figuring out the healthiest way for YOU to eat? Email me and we’ll figure it out together.

May you fully enjoy these last days of summer, along with some Indiana sweet corn.

Much love,
Health Coach Carol

“Corn on the cob is a carrier for salt and butter.”—Roger Ash

How to Get the Results You Want

September 5, 2024
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Health, Personal Development

When people talk about their health and fitness goals, generally, they say things like:

⚖️ I want to lose 20 pounds.

🧘🏻 I want to be less stressed.

🏃🏾‍♀️ I want to run a sub-30-minute 5K.

These are all examples of outcome-based goals—goals that focus on a desired outcome or result. 

It’s fine to frame goals like this… in casual conversation.

But it’s not so great for actually improving or progressing toward that goal.

That’s because wanting an outcome isn’t enough. (Even if you really, really, REALLY want it.)

Why?

Because we (usually) can’t control outcomes.

You can have crystal clear vision of your goal—plus all the motivation in the world—but then:

You get slammed with work.

Your kid goes through a mental health crisis.

Your gym closes for, like, TWO YEARS.

You develop problems sleeping.

Your knee decides it hates running.

And poof!

There goes your goal—up in smoke. Staring at the ashes of your former goals can feel like a personal failure.

However, you might’ve had little to do with your goal not working out. It’s just that things beyond your control—work, other people, your biology—didn’t cooperate.

But if results are out of your hands, how are you supposed to improve at anything?

Meet: Behavior-based goals.

Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or active recovery most days of the week.

Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.

Here are a few examples of turning outcome goals into behavior goals:

EXAMPLE 1

Outcome goal: Lower blood sugar

Behavior goal: Take a 20-minute daily walk 

 

EXAMPLE 2

Outcome goal: Sleep 8 hours a night

Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime

 

EXAMPLE 3

Outcome goal: Improve relationship with partner

Behavior goal: Have a date night once a week

 

How to set a behavior goal—TODAY.

What to Do

► Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”) 

► Then, write down some skills you think you’ll need to get that outcome. (For example, one might be “meal prep.”)

► Next, write down a behavior you can do today that’ll help build those skills. (Buy and wash blueberries and put them in a container that’s easily accessible.)

► Try to do the behavior consistently. (In the example above, maybe you prep a bunch of fruit on Sunday and again on Wednesday, so you have healthy snacks available all week.)

You may not always follow through, and that’s okay. Progress is almost never a straight line in the direction you want to head.

But by focusing on the behavior and not just “lose 20 pounds,” you keep your attention on the part you can control.

That’s truly how you achieve amazing things over time.

If you need some help figuring out a list of behavior goals to work on in order to achieve the outcome you desire, shoot me an email and we’ll set up a time to figure it out together.

Much love,
Health Coach Carol

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” — Jillian Michaels

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